I don’t want to be too prescriptive about how you implement the 3R Approach. A notebook and pen are fine and have the advantages of:
You could even use a diary so that your thoughts are captured on particular days. I would suggest, however, that rather than organizing notes according to days, create separate notes for each topic or aspect of your experience. In this way you can add later experiences and thoughts and it will be easier to identify patterns. This, of course, presents a challenge if you are using a notebook since you may run out of space for a particular topic.
If you prefer to use a digital solution, I would recommend using Evernote which is available on multiple platforms, synchronizes automatically between all of them and is free – though there is a premium option.
In Evernote you can create a 3R Notebook and then add a note for each of your focus areas. Within notes you can add task lists with check boxes to indicate whether actions have been taken But please remember, this is not only about ‘doing’ – it is about learning and controlling your automated, unconscious processes.
I would also suggest capturing your thoughts and insights in Evernote as you go through this program. If you find a particular section interesting, create a note and add your own analysis. Evernote can also capture screenshots in your browser by using the evernote Web Clipper.
Evernote can be your life database!
Additionally, you can record audio notes – speak rather than type – attach files, add reminders and even share your notebooks with others. But be careful – it is easy to fall into the trap of capturing everything and learning nothing. Quality reflection is what will make the biggest difference to your life.
don’t get too hung up on the ‘system’; it is the reflective thinking that is important